CrossFit Surmount – CrossFit

Metcon (AMRAP – Reps)

AMRAP 1:30:

Ring Muscle-ups

*rest 1 minute

AMRAP 1:00:

Ring Muscle-ups

*rest 1 minute

AMRAP :30:

Ring Muscle-ups
Scaled to chest to bar pull-ups, strict pull-ups, pull-ups, ring rows

Metcon (Time)

For Time:

50 Calorie Row

40 Pull-ups

30 Alternating Dumbbell Snatches

20 Burpee Box Jump Overs (24″/20″)
DB weight = 30% bodyweight

RX+ = chest to bar pull-ups & 30/24″ box for burpee box jump overs

Metcon (No Measure)

Accessory work, on your own:

Alternating “On the Minute” x 10 (5 Rounds)

Odd Minutes – 15/12 Calorie Row

Even Minutes – 15 GHD Sit-Ups or sit-ups